Crossfit Partner WOD: 5 rounds of : Run 800m-40 barbell reps (95/65lb) Round 1: power cleans Round 2: power snatch Round 3: Front squat Round 4: Push jerk Round 5: Front rack lunge *Partners run together. *On barbell movements one… Read more »
Workout of the Day
Crossfit A) For quality 4 rounds of :6 strict press8/side single leg RDLs (holding one kb in each hand)10 db bench press B) 10 minute alternating EMOM 1) 5 thrusters (135/95lb) 2) 8-10 burpee box jumps Rx-Plus (155-185lb/105-135lb) WOD Notes… Read more »
Crossfit 3 rounds Rest 3 minutes after every round: Row 1000m/900m40 air squats Row 500m20 alternating db snatches (50/35lb)Row 250m WOD NotesIts cardio thursday again! Todays workout is a very similar format to one we did two weeks ago, except… Read more »
Crossfit A) Back squats Find a heavy set of 3 Then do 1-2 sets of max reps @ 80-85% of 3RM B) 5 rounds of : 3 touch and go power snatches (135/95lb)-9 pullups Immediately into 5 rounds of 6… Read more »
Crossfit A) 16 minute alternating EMOM: 1) 4-10 strict chinup 2) 5-15 kipping toes to bar 3) handstand hold/walk practice 4) rest B) For time: 30 burpees over kb Then 15-12-9 right arm kb snatch (53/35lb)-left arm kb snatch-kb overhead… Read more »
Crossfit A) Hip clean + hang clean + clean Go every 2 minutes for 8 rounds @70-80% B) 15 minute AMRAP: Run 200m-20 db deadlifts (50/35lb)-10 renegade row pushups
Crossfit A) Partner WOD: 100 calorie row 100 wallballs (20/14lb) 100 burpees over partner in plank 100 kb swings (50/35lb) 100 goblet squats *30 minute time cap *One person works at a time, except on burpees when other partner holds… Read more »
Crossfit A) For quality 4 rounds of: 8 db bulgarian split squats/side8 db push press with 3 second tempo on the way down each rep10 plyometric pushups B) DT Intervals. Every 2:30 minutes for 5 rounds complete 12 deadlifts-9 hang… Read more »
Crossfit A) 5 rounds for time: Run 600m-75 double unders-100ft double kb front rack carry (53/35lb) *Scale to 50 double unders if 75 will take you longer than 90 secs *30 minute time cap B) For quality: 3 rounds of… Read more »
Crossfit A) Back squat Find a heavy set of 5Then do 2-3×5 sets @90% of heavy 5 *25 minute time cap B) 10 minute EMOM: 6 box jumps (24/20″)-4 touch & go power snatches-3 overhead squats (115/75lb) *Scale reps or… Read more »
A) Front squat 5×6 reps.
Start 1st set @65% + ascend in weight each set as form allows.
Superset with accessory movement of choice
B) 7 minute EMOM: minute
1) 7 power cleans + 1 jerk
2) 6 power cleans + 2 jerks
3) 5 power cleans + 3 jerks
4) 4 power cleans + 4 jerks
5) 3 power cleans + 5 jerks
6) 2 power cleans + 6 jerks
7) 1 power clean + 7 jerks (135/95lb)
Today we are doing an EMOM that will test your barbell cycling technique and efficiency. The intention is to chose a weight that is challenging but that you can get through the complex unbroken, so that you get enough rest before the following round. If you are not moving well and efficiently on the power cleans and jerks, you will burn out prematurely. Make sure you catch each power clean in a quarter squat with the hips back and ensure that you push jerk each rep and not push press it.